MoPro
TrainersEye · After a Hip or Knee Replacement
Joint Replacement M
Trainer's Eye
Phase 4 · Load and confidence · Session M

Carry it.
Climb it.
Trust it.

Phase 4 opens on real-world load — carrying, stairs and uneven ground, all of which the joint is built for.

  • Msession
  • P4Load
  • 12:00on the clock
  • — donecompleted

Falls threaten the joint

A fall is the main risk to a new joint. Balance training is part of protecting it, not an extra.

Confidence follows competence

Fear of moving the new joint is common and fades with successful repetitions rather than with reassurance.

Clot risk is real

Calf pain, swelling, warmth and redness in one leg, or sudden breathlessness and chest pain, are emergencies in the weeks after surgery.

Three couplets · two rounds · twelve minutes · a joint that works again

A

Carry

Farmer's carry + suitcase hold
A1

Farmer's carry

60 s · steps to beat

A bag in each hand; walk tall and count the steps, shoulders down.

Easier lighter  ·  Harder heavier

R1R2—
A2

Suitcase hold

10 × 15 s · ×2

One bag at one side; stand tall without leaning, then swap sides.

Easier lighter  ·  Harder heavier

R1R2
B

Stairs

Stair climbing + loaded step-ups
B1

Stair climbing

60 s · steps to beat

Up and down a flight with the rail, whole foot on each step — count the steps.

Easier two steps only  ·  Harder more flights

R1R2—
B2

Loaded step-ups

12/side · ×2

Bag at the chest; step up and down at a steady rhythm on each leg.

Easier bodyweight  ·  Harder higher step

R1R2
C

Uneven

Cushion standing + side steps
C1

Standing on a cushion

60 s · seconds held

Both feet on a folded towel, counter within reach; count the seconds held steadily.

Easier firm floor  ·  Harder one leg

R1R2—
C2

Side steps

20 steps · ×2

Hand on the counter; step sideways ten each way with the feet pointing forward.

Easier smaller steps  ·  Harder no hands

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Confidence follows competence. Every successful repetition makes the next one easier.
  2. Balance work reduces falls, and a fall is the main threat to a new joint.
  3. Carry things again. Load close to the body, breathe out as it moves.
  4. Any new or increasing pain, heat or swelling that lasts more than a day or two: stop and speak to your team.

Tick it off

MovementRound 1Round 2Best
A1Farmer's carrysteps in 60 s —
A2Suitcase hold10 × 15 s
B1Stair climbingsteps in 60 s —
B2Loaded step-ups12/side
C1Standing on a cushionseconds held —
C2Side steps20 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-JOINTREPL-M